Postpartum Weight Loss

Losing weight after delivery can seem like an uphill battle for new mums, but thankfully, there is now a proven way to prompt weight loss post-birth and help you reduce excess tummy fat after pregnancy – intermittent fasting!

You may have heard about intermittent fasting (IF), as many celebrities have endorsed its health and weight loss benefits, as well as renowned scientists and doctors.

But when it comes down to fat loss after pregnancy, you do need to be careful, as your body needs to recover from the birth. So, what is the best way to lose weight postpartum?

Here’s a look at how long it takes to lose weight after childbirth, the benefits of intermittent fasting postpartum, and why so many new mothers are now turning to fasting to help them get their bodies back on track after delivery. Let’s take a closer look at pregnancy weight loss and see.

Key takeaways

• Postpartum weight loss involves a combination of healthy dieting, exercise, and self-care.
• Understanding the body’s needs and limitations after childbirth is crucial.
• Intermittent Fasting (IF) can be a part of the journey, but it’s not the sole focus.
• Emphasizing a balanced approach is key to successful postpartum weight loss.

Losing weight after pregnancy: How long does it take?

All pregnancies are different, and some women do put on more weight than others during pregnancy; so it’s difficult to categorically state how long it takes to lose maternity weight gain.

The good news is that most women lose at least half of their baby weight within six weeks of delivery. It is then possible to return to your pre-maternity weight healthily within a year to eighteen months if you are motivated and incorporate moderate exercise and a healthy diet plan like intermittent fasting into your daily routine.

How to lose tummy fat after pregnancy

Being a new mom is challenging. You face sleepless nights, hectic feeding schedules, and the desire to lose baby weight, which can be overwhelming. Breastfeeding is a key step in post-pregnancy weight loss as it burns calories and benefits your baby. However, maintaining a nutritious diet for adequate milk production is essential, so strict diets are not advisable during breastfeeding.

Once your body has recovered, postpartum weight loss exercises can aid in regaining your shape and losing postpartum fat. Simple activities like walking with the stroller or doing post-pregnancy workouts at home can be effective.

Remember, gradual weight loss is key to avoiding stress on your body. Intermittent fasting is another effective method for weight loss and health improvement. Once you’re ready to fast, you can consider getting Fasting Kompanion to start seeing benefits like the thousands of mothers who lost their baby weight.

Postpartum weight loss diet: Intermittent fasting

If you are a mum struggling to lose baby weight and eager to get back into your pre-maternity jeans, you have probably considered many diet plans for postpartum weight loss.

But, let’s talk about some facts: Don’t expect miracle weight loss postpartum, as you need to take things easy and not just jump into a diet and exercise regime as soon as you have your baby at home.

However, the demands of looking after a new baby or toddler and a lack of time and sleep can make it extremely difficult to stick to a strict calorie-controlled diet or attend a gym regularly.

Intermittent fasting offers an alternative, as it limits the time you eat rather than what you eat, meaning you can choose fasting times that work around you and your baby’s schedule and eat the foods you enjoy during the times you consume calories.

Intermittent fasting for women has proved to be a fast and healthy way to lose weight, and it also does wonders for your mood and self-esteem, which is a real advantage if you’re a busy mum trying to get back in shape. This said, intermittent fasting is not for everyone, so you do need to check with your doctor if you intend to start fasting after giving birth.

Can you do intermittent fasting while breastfeeding?

Intermittent fasting is a safe way to achieve weight control after delivery once you have stopped breastfeeding and if your doctor has said you are in sufficient health to begin dieting. So, if you’re currently breastfeeding your little one, it may not be the ideal time restrict your eating period by following an intermittent fasting schedule.

The reason fasting is not suggested while you are pregnant or breastfeeding is that studies have suggested that fasting for extended periods may reduce the macro and micronutrients that support milk supply in lactating mothers.

Although some do consider it safe to fast for shorter daily periods like in the 12:12 or 14:10 fasting plans, it may be best to err on the side of caution and embark on a gentle intermittent fasting plan gradually, once you have finished breastfeeding.

The benefits of intermittent fasting for postpartum weight loss

Mothers can enjoy many health benefits by incorporating intermittent fasting into their daily routines. Some of the most notable advantages include:

• Fasting boosts weight loss postpartum

Intermittent fasting will help you fit into those pre-pregnancy clothes, providing you stick to the plan and fast correctly!

Managing when you eat and fasting according to your circadian rhythm will help you lose weight.

Intermittent fasting and consuming zero calories for 12 or more hours prompts your body to enter the fat-burning stage known as ketosis, whereby you lose weight.

Although, as a new mother, you need to be careful what IF plan you choose and work up to longer fasts gradually, intermittent fasting should produce weight loss results quickly and consistently, especially if you cut back on the sugar and fat and enjoy healthier options during your mealtimes.

• Fasting helps to reduce inflammation

Many women suffer from inflammation following the birth of a child, and although most swollen ankles and legs subside within a couple of weeks, some women do experience inflammation of their belly and body for far longer.

Intermittent fasting has proved an effective way to reduce inflammation. It can also help to prevent and treat many chronic illnesses caused by the condition, including Alzheimer’s, rheumatoid arthritis, heart disease, irritable bowel syndrome (IBS), and stroke, to name but a few.

The health benefits of IF are the main reason many doctors and dieticians now suggest controlled intermittent fasting as one of the best ways to improve your overall health and maintain a healthy weight.

• Fasting can regulate blood sugar levels

During pregnancy, your body changes in many ways, including how it deals with blood glucose and insulin.

After giving birth, your body is far more sensitive to insulin, so monitoring your glucose levels and getting your blood sugars back on track is essential, especially if you were diagnosed with gestational diabetes or were diabetic before becoming pregnant.

Intermittent fasting has shown to be an effective long-term way to help regulate insulin-glucose levels, reduce blood sugar fluctuations, and help treat type 2 diabetes, providing your doctors monitor you closely and oversee your fasting efforts.

• Fasting promotes heart health

After pregnancy, the demands of a child at home can cause you to eat more junk and convenience foods and put on additional weight rather than lose the baby fat – unless you take action.

Excess postpartum belly fat and adipose tissue put stress on your heart and can lead to heart disease, which is a serious chronic condition with a high mortality rate.

The best way to reduce this risk is to lose these extra pounds and exercise regularly.

Intermittent fasting has proved to help you lose weight and help prevent and manage existing cardiovascular conditions, thereby boosting your heart health.   

• Fasting helps you look younger

Most people eat regularly throughout the day, which means their digestive system works continuously and doesn’t get a chance to rest, detox, or generate new cells, which can lead to aging and looking older.

When you fast, your body gets the time to enter the cellular repair process called autophagy, whereby it gets rid of old cells and replaces them with healthy new ones.

This fasting period of cell development boosts your immune system and does wonders for your body, hair, and skin. One study even believes that fasting and autophagy could potentially extend your lifespan – and what woman wouldn’t want to feel great and look younger after pregnancy?!

• Fasting helps you get rid of mommy brain fog

Do you suffer from forgetfulness and “mommy brain?”

Pregnancy not only takes its toll on your body, but it also affects your mind, and many women experience periods of absent-mindedness and brain fog long after birth.

Although research into the way fasting affects brain function is ongoing, it has proved to help boost brain function and help to treat and prevent many neurodegenerative disorders, including Parkinson’s disease and Alzheimer’s.

Fasting produces these positive effects by helping your body get rid of toxins in the blood and cleaning the lymphatic system to improve your brain health. This supports your memory by helping to increase the volume of nerve cells, thereby helping you think clearly and combatting fuzzy brain fog and new mom forgetfulness.

The best intermittent fasting plan for postpartum weight loss

If you want to get your body back in shape after pregnancy, choose a sensible intermittent fasting plan. Ensure your body has recovered and consult your GP before starting any diet. New mothers should begin with gentle fasting schedules like 12/12 or 14/10, avoiding more intense plans initially.

The 12/12 plan involves fasting for 12 hours, only consuming water and zero-calorie drinks, and eating within the remaining 12 hours. During eating periods, avoid sugary drinks, and processed foods, and limit alcohol. Focus on nutritious foods like fruits, vegetables, lean meats, and legumes.

Gradually include moderate exercise and consider advancing to a 16/8 intermittent fasting plan as you adapt. You can track your fasting times and progress with Fasting Kompanion.

The bottom line: Why intermittent fasting is the best way to lose weight after childbirth

As a new mom, you’re too busy for complex diets. Intermittent fasting fits easily into your schedule, letting you eat within a 12-hour window that works around your and your baby’s routine. It’s a proven, simple way to lose postpartum weight, improve brain function, and avoid the hassle of fad diets or strict routines. Many mothers are already seeing results with this flexible, effective approach.